29 July 2014

TUESDAY 140729

Every Minute On The Minute (EMOM) for 12:00,

Deadlift, 3 Repetitions
Hang Power Clean, 2 Repetitions
Push Jerk, 1 Repetition

Rest as needed then,

For Time,

10 Repetitions Ground to Overhead
30 Lateral Bar Over Burpees

Note: For the EMOM, find a comfortable yet challenging weight you can sustain for all 12 minutes. The weight is the same for all three skills. For the timed evolution, men’s prescribed weight is 155lb. and women’s is 95lb.

CrossFit Amundson “TriFITthon”


CrossFit Amundson will be hosting a “TriFITthon” this Saturday. All levels are welcome and encouraged to participate. There will be three events in the competition, including a Stand Up Paddleboard (SUP) 1200 Meter Sprint, an 800 Meter Ocean Swim, and an “Unknown and Unknowable” beach workout. Athletes can complete in the full “TriFITthon” or an individual event. Transportation provided from HQ to the competition site by the EPIC Fitness Van.


Good runs and safe swims to the brave Athletes participating in this mornings Run – Swim – Run practice workout from 38th Avenue all the way to the Cement Ship in Aptos, CA.


28 July 2014

MONDAY 140728

5 Individually Timed Sprint Rounds of:

15 Calorie Row
15 Wall Ball Shots

Rest as needed then,

Tabata Kettlebell Swing

Note: Use today as a “Welcome Back” workout, following last weeks super challenging programming and outdoor endurance sessions. Keep the weight light on the Kettlebell Swing, men use up to 35lb. and women up to 25lb. Wall Ball weight is up to 20lb. for men and 14lb. for women. Rest approximately three minutes between Sprint Rounds of Row and Wall Ball. The last time this workout was completed in our gym was June 5, 2014, and it’s back by popular demand!

Britain is Athlete of The Week


On behalf of all the Athletes at CrossFit Amundson, congratulations to Britain on being recognized as Athlete of The Week. Britain is respected in the gym for his incredible work capacity, warrior spirit, determination, and sincere encouragement for his fellow competitors. Britain frequently posts some of the fastest workout times, yet is humble about his success and is always eager to improve his performances. Britain also participates in the CrossFit Amundson Yoga and Mobility Program, and his practice has noticeably improved. Outside the gym, Britain is a devoted husband and father, and an active part of his Church. The success of our Memorial Day Murph and Fourth of July events are largely due to Britain’s leadership, organization and awesome cooking skills. Congratulations Britain!


Run – Swim – Run (GnaRSR) Announcement

Monday, August 11, 2014, is the exciting and challenging Santa Cruz GnaRSR from Santa Cruz to Capitola. CrossFit Amundson has won the Team Competition two years in a row, and our goal for 2014 is to send two teams of 7 successfully through the race. Team I will be captained by Greg Amundson and is recommended for people who have competed in the GnaRSR in the past. Team II will be captained by LeeAnn Bowden and is the perfect team for first time racers.

In preparation for the official race, this Tuesday, July 29, 2014, we are having a practice Run – Swim – Run event from 38th Avenue to the Cement Ship in Aptos. The team captain for the practice race will be “Lifeguard Eddie” and is open to all levels. Wetsuits are highly recommended. The gym will be buying breakfast at Silver Spur for everyone who completes the practice race. Be sure to sign up at HQ for accountability.

If you are signed up for the official GnRSR event, be sure to register HERE as a Team Member on CrossFit Amundson. Any questions, please check with Greg.


27 July 2014

SUNDAY 140727

Please join us for today from 10:00 to 11:00 AM for the CrossFit Amundson Olympic LIfting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

Air Force and Army Warriors


“Each Warrior wants to leave the mark of his will, his signature, on important acts he touches. This is not the voice of ego but of the human spirit, rising up and declaring that it has something to contribute to the solution of the hardest problems, no matter how vexing.” - Pat Riley


26 July 2014


Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be a YogaBell session taught by Bailey Feeney and Greg Amundson. The second session will begin at approximately 11:30 AM and will also be taught by Greg Amundson. This workout may involve an EPIC Van Ride and outdoor challenge, please plan accordingly. This workout is only for members of CrossFit Amundson. Open gym will be from 12:30 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Aaron, Pete, Greg and Corey on an “Urban Mile”


First coined by Coach Greg Glassman in early 2002, the term “Urban Mile” referred to any distance traveled by means of running through urban terrain. Thought more functional than the smooth and consistent surface of a track, the “Urban Mile” demands balance, agility, coordination, and focus. Extra credit if you are chased by a dog.


25 July 2014

FRIDAY 140725

Complete Four Times for Total Rounds and Repetitions:

As Many Rounds As Possible (AMRAP) in 3:00 of,

Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: This workout is based on the Hero Workout “DT”. We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 135lb. and women 95lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. The workout “DT” was last performed in our gym on April 21, 2014, and again on June 24. Base your goal today for total rounds and repetitions on your performance on the timed version of this same workout. Our advanced Athletes will average three full rounds every AMRAP for a total of 12 rounds. Rest up to 3:00 between each AMRAP.

Tuesday Endurance WOD


Are you up for a mental and physical challenge? Developed by Jason Nee and Greg Amundson during the last EWOD, and held at the famous wood stairs in Seacliff State Beach, the challenge involves a “suicide run” up and down from every landing on the staircase. It’s recommended to have a Coach or “spotter” with you to ensure you do not miss or repeat a landing. Bragging rights to anyone who can complete the challenge in 5:30 or less.


24 July 2014


For Total Time,

Row 2:00 for Maximum Calories,

Immediately followed by,

30 Pull-ups
40 Burpees
50 Kettlebell Swings
200 Meter Farmers Walk (or sprint!)

Note: At the completion of the workout, subtract the total calories rowed during the 2:00 Concept 2 evolution and subtract from total time. It pays to row as fast and hard as possible! Prescribed weight on the Kettlebell Swing is up to 53lb. for men and 35lb. for women. Use the same weight on the Kettlebell Swing as the Farmers Walk. This is a surprisingly challenging workout. Following the timed evolution, complete 3 to 5 wall climbers, bringing the chest all the way to the wall.

Beach WOD Warriors!


Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class with Bailey Feeney.


23 July 2014


For time:
Thrusters, 30 repetitions
20 Toes to Ceiling
400 Meter Run
Thrusters, 20 repetitions
30 Toes to Ceiling
400 Meter Run
Thrusters, 10 repetitions
40 Toes to Ceiling
400 Meter Run

Note: Mens prescribed weight is 95lb. and women’s weight is 65lb. for the Thruster skill. Barbell, Dumbell and Kettlebell will all be available options. The challenging Toes to Ceiling, an amazing substitute and skill development skill for the Toes to Bar, will be instructed during each class. Bring your A Game and Warrior Spirit, this is going to be a good one! Be prepared for an EPIC Van Ride during one of the classes. In the true spirit of CrossFit and the “Unknown and Unknowable” one of our classes will be held at the beach!

5:00 PM “Service” Memorial Workout


Wednesday Special Events at CrossFit Amundson

8:30 – 9:30 AM – Yoga and Mobility

7:15 – 8:00 PM – Krav Maga Santa Cruz Phase A


“Blessed are the Peacemakers, for they will be called sons of God.” Matthew 5:9


Greg Amundson teaches the Toes to Ceiling technique [video]


22 July 2014

TUESDAY 140722

Power Clean 5,3,1,1,1 Repetitions,

Rest as needed then,

Complete Three Rounds of this Couplet:

500 Meter Row
Hang Power Clean, 15 Repetitions

Note: Work up to a new Personal Record on the Power Clean. For the couplet, each round is individually timed. Men use up to 135lb. and women 95lb., or approximately 50% of your 1 Repetition Max on the Power Clean. Rest a maximum of five minutes between rounds. Who can complete each individual round round within 2:30 with Prescribed weight?

Colin is Athlete of The Week


Congratulations to Colin on being recognized as Athlete of The Week at CrossFit Amundson. Colin is one of the most dedicated Athletes at our gym, and  routinely completes “Three Rounds” by attending CrossFit, Yoga and Krav Maga, all in the same day. Colin has the heart, discipline and character of a true warrior. Outside the gym, Colin serves our community as a Paramedic. Thank you Colin for setting such a positive example for others to follow, and keep up the inspiring work.


21 July 2014

MONDAY 140721


For time,

Run 1200 Meters carrying a Medicine Ball (Big Loop)
50 Front Squats with the Medicine Ball
25 Hand Release Push-ups with Feet Elevated on the Medicine Ball
Run 800 Meters carrying a Medicine Ball (Floral Loop)
30 Front Squats with the Medicine Ball
15 Hand Release Push-ups with Feet Elevated on the Medicine Ball

Within thirty seconds of completing the timed evolution, complete a Maximum Set of Pull-ups.

Note: Todays workout is dedicated to Sgt. Kevin Enox, and all the brave men and women who serve our Community in the California Highway Patrol. Mens Medicine Ball weight is up to 20lb. and women’s is up to 16lb. Slam Balls will also be an option. Elevated Push-up modifications will be taught in the gym. Our Athlete of The Week will be announced on Tuesday.

Learning To Breathe Fire” Lecture Event


Funeral Service

Our gym will be closed today from 11:30 AM to 4:00 PM in honor of the Funeral Services for California Highway Patrol Sergeant Kevin Enox.

Sgt. Kevin Enox, a 24-year veteran of the California Highway Patrol and longtime leader in its Santa Cruz area office, died Saturday after a medical problem on a bike ride near Watsonville. He was 47.

Nicknamed “Papa Bear,” coworkers described Enox, of Ben Lomond, as a mentor to many. They also called him “bulletproof” after surviving a gunshot wound in the hip from a suspect who attacked him during a Live Oak traffic stop in 1998. Enox continued his work and sometimes served on protection assignments for dignitaries who visited Santa Cruz County.

On behalf of the Coaching Team and all the Athletes at CrossFit Amundson, we wish to offer our prayers to the Ennox family, and our friends at the Santa Cruz California Highway Patrol Station.

The funeral is today at 1:00 PM at Twin Lakes Church in Aptos, California.


20 July 2014

SUNDAY 140720

Please join us for today from 10:00 to 11:00 AM for the CrossFit Amundson Olympic LIfting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

CrossFit Champions!


The Story of Friendship:

Before the North American Indians had met the white men in the early 1800′s, they had no written alphabet. Even with their lack of written word, their language was complex and advanced. Unlike the English and French conquerors, many of their words were more eloquent and sophisticated. For example, the word “friend” literally translated, meant, “One who carries my sorrows on his back.”

Are you being a good friend today?


“Greater love has no one than this, that he lay down his life for his friends.” John 15:13